T W O W E E K R E S E T
Fourteen days of healthy, good food to keep you thriving!
It's easy to get carried away in the summer with ice-creams and the odd gin and tonic (I am speaking from experience here!) so this is simply here to excite and inspire you to eat well again.
You will notice that there are no snacks in this plan but that is purely so that you listen to your body in between meals to work out if you really need a snack or if it is simply habit! If you do genuinely feel physically hungry, reach for a small handful of nuts or berries but before you do that, drink a LARGE glass of water.
As always, take time to read through and plan- I have tried to make the most of using leftovers so always double check the next day in case you need to make extras.
This reset is here for whenever you need it so keep referring back.
It's easy to get carried away in the summer with ice-creams and the odd gin and tonic (I am speaking from experience here!) so this is simply here to excite and inspire you to eat well again.
You will notice that there are no snacks in this plan but that is purely so that you listen to your body in between meals to work out if you really need a snack or if it is simply habit! If you do genuinely feel physically hungry, reach for a small handful of nuts or berries but before you do that, drink a LARGE glass of water.
As always, take time to read through and plan- I have tried to make the most of using leftovers so always double check the next day in case you need to make extras.
This reset is here for whenever you need it so keep referring back.
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D A Y O N E
B: Baked eggs with mushrooms 1 Tbsp Ghee 1/2 Chopped onion 1 Cup Chopped mushrooms 2 Eggs Chopped parsley Pre-heat your grill on a medium heat Heat your ghee in an oven proof pan Toss in your onions and let them soften slowly Add in your mushrooms and cook for 1-2 minutes Make 2 wells and break an egg into each well Cook for a couple of minutes Sprinkle your parsley on top and season Place under the grill until your eggs are fully cooked but the yolk is still runny. L: Simple Vegetable Soup (Serves 4) 1 Tbsp Olive oil 2 Large Courgettes (sliced) 4 Carrots (sliced) 1 Brown onion (chopped) 1 Tbsp ground turmeric 2 Tbsp Boullion stock powder Heat your oil in a large heavy based pan and add your onion Once softened add in your carrots and courgettes and stir in well Add your ground turmeric and stir well to fully combine Crumble your stock powder in Pour in enough boiling water to cover, bring to the boil and then reduce to a simmer Cook for roughly 20 minutes (or until veg is soft) Blend and enjoy! D: BASIL AND GOATS CHEESE STUFFED CHICKEN (Serves 4) 4 Chicken Breasts 4 Tablespoons Soft Goats Cheese or any soft cheese 12 Fresh Basil Leaves 4 Slices of Proscuitto with no added preservatives - just pork and salt Preheat the oven to 180*C and line or grease a baking tray. (Some of the cheese may bubble out so make sure the tray has slightly raised edges). Slice into each of the chicken breasts lengthways but do not cut all of the way through. Open up the chicken breasts and place 1 tablespoon of soft goats cheese into each one. Top with 3 basil leaves. Wrap each chicken breast with a slice of prosciutto to keep the filling from falling out. Place the chicken into the oven for 25-35 minutes (depending on the size) until completely cooked through. Serve with a large side salad. |
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D A Y T W O
B: Simple granola with yogurt
1 Cup Oats
1 Cup Mixed Seeds and Nuts
½ Cup Melted Coconut Oil
1 Tbsp Maple Syrup
1 Tbsp Raw Cacao Powder
Preheat your oven to 180
Mix your ingredients in a bowl and place evenly on a lined baking tray and pop in the oven for 10 mins, mix and place back in the oven for 10 mins.
Remove from the oven and leave to cool.
Store in an airtight container.
L: Leftover vegetable soup
D: Red Pepper and Asparagus Frittata (Leave enough to have a slice for breakfast tomorrow morning)
1 shallot chopped
½ red pepper chopped
4 asparagus spears chopped
½ cup peas (can be frozen)
5 eggs
1 tsp coconut oil
Pre-heat grill to a medium heat
Heat oil in a pan and soften your shallots
Throw in your pepper, asparagus and peas and season
Once they have all softened, beat your eggs in a separate bowl and pour over your veg
Let the base of your frittata cook (don’t mix at all)
Once the base is cooked, popped your pan under the grill until the top cooks.
This can keep in your fridge for up to 4 days.
B: Simple granola with yogurt
1 Cup Oats
1 Cup Mixed Seeds and Nuts
½ Cup Melted Coconut Oil
1 Tbsp Maple Syrup
1 Tbsp Raw Cacao Powder
Preheat your oven to 180
Mix your ingredients in a bowl and place evenly on a lined baking tray and pop in the oven for 10 mins, mix and place back in the oven for 10 mins.
Remove from the oven and leave to cool.
Store in an airtight container.
L: Leftover vegetable soup
D: Red Pepper and Asparagus Frittata (Leave enough to have a slice for breakfast tomorrow morning)
1 shallot chopped
½ red pepper chopped
4 asparagus spears chopped
½ cup peas (can be frozen)
5 eggs
1 tsp coconut oil
Pre-heat grill to a medium heat
Heat oil in a pan and soften your shallots
Throw in your pepper, asparagus and peas and season
Once they have all softened, beat your eggs in a separate bowl and pour over your veg
Let the base of your frittata cook (don’t mix at all)
Once the base is cooked, popped your pan under the grill until the top cooks.
This can keep in your fridge for up to 4 days.
D A Y T H R E E
B: Slice of frittata from last night
L: Buddha Bowl
You get the chance here to be creative!
I tend to use spinach as a base, some roasted cubed sweet potatoes, beetroot hummus, tamari seeds, leftover tofu (if I have any) some cooked black beans and some cooked brown rice.
This is simply an example but the idea here is to fill your bowl with as much colour and goodness as you can!
D: Turmeric, Sweet potato and Coconut Soup
(Serves 5- leave some for lunch tomorrow)
1 Tbsp Coconut Oil
2 Red onions diced
2 Sticks of celery, diced
Thumb of fresh root ginger, grated
3 Medium sized sweet potatoes, peeled and cut into cubes
2 Tsp Ground Turmeric
1 Can Coconut Milk
Juice and zest of one lime
Heat the coconut oil in a large pan
Add the red onions and celery and cook for 5 minutes until softened
Add the grated ginger and sweet potato and cover with boiling water
Add the turmeric and simmer for 15-20 minutes until the sweet potato is soft
Remove from the heat and add the coconut milk and blend
Pour back into the saucepan and simmer on a low heat
Add the lime juice and zest, season and serve
B: Slice of frittata from last night
L: Buddha Bowl
You get the chance here to be creative!
I tend to use spinach as a base, some roasted cubed sweet potatoes, beetroot hummus, tamari seeds, leftover tofu (if I have any) some cooked black beans and some cooked brown rice.
This is simply an example but the idea here is to fill your bowl with as much colour and goodness as you can!
D: Turmeric, Sweet potato and Coconut Soup
(Serves 5- leave some for lunch tomorrow)
1 Tbsp Coconut Oil
2 Red onions diced
2 Sticks of celery, diced
Thumb of fresh root ginger, grated
3 Medium sized sweet potatoes, peeled and cut into cubes
2 Tsp Ground Turmeric
1 Can Coconut Milk
Juice and zest of one lime
Heat the coconut oil in a large pan
Add the red onions and celery and cook for 5 minutes until softened
Add the grated ginger and sweet potato and cover with boiling water
Add the turmeric and simmer for 15-20 minutes until the sweet potato is soft
Remove from the heat and add the coconut milk and blend
Pour back into the saucepan and simmer on a low heat
Add the lime juice and zest, season and serve
D A Y F O U R
B: Power Parfait
3 Tbsp KOKO yoghurt
1 Tbsp chia seeds
1 Tbsp oat bran
1/2 scoop protein powder
(Mix all the above together)
Serve with granola (refined sugar free) and berries!
L: Leftover Turmeric, sweet potato, coconut soup
D: Salmon Fillet with Samphire, Pak Choi and Mushrooms
(Serves 4)
4 Salmon Fillets
1 Pack Samphire (you can buy this in most supermarkets)
2 Pak Choi (Cut the bottom off and separate the leaves)
3 Cups Mushrooms sliced
1 Tbsp Tamari Sauce
1 Tbsp Sesame Oil
Preheat your oven to 180
Cut four Squares of foil (big enough to wrap a salmon fillet in)
Place each fillet in one sheet of foil, brush with olive oil and sprinkle with salt- add a wedge of lemon if you have one)
Make a parcel with the foil and bake in the oven for 20 mins
Stir-fry your samphire, pak choi and mushrooms with the tamari and sesame oil.
Serve!
B: Power Parfait
3 Tbsp KOKO yoghurt
1 Tbsp chia seeds
1 Tbsp oat bran
1/2 scoop protein powder
(Mix all the above together)
Serve with granola (refined sugar free) and berries!
L: Leftover Turmeric, sweet potato, coconut soup
D: Salmon Fillet with Samphire, Pak Choi and Mushrooms
(Serves 4)
4 Salmon Fillets
1 Pack Samphire (you can buy this in most supermarkets)
2 Pak Choi (Cut the bottom off and separate the leaves)
3 Cups Mushrooms sliced
1 Tbsp Tamari Sauce
1 Tbsp Sesame Oil
Preheat your oven to 180
Cut four Squares of foil (big enough to wrap a salmon fillet in)
Place each fillet in one sheet of foil, brush with olive oil and sprinkle with salt- add a wedge of lemon if you have one)
Make a parcel with the foil and bake in the oven for 20 mins
Stir-fry your samphire, pak choi and mushrooms with the tamari and sesame oil.
Serve!
D A Y F I V E
B: Vanilla Chia Pot
(serves 2- one for day 6)
8 Tbsp Chia Seeds
1 Tsp Honey
4 Tbsp Coyo (or natural greek yoghurt if OK with dairy)
1 Tsp Vanilla Paste
1 1/2 Cup Coconut Milk
Place the chia seeds, honey, vanilla and yogurt into 2 separate jars
Pour in the milk and stir
Cover and place in the fridge overnight or for at least 6 hours
Serve with berries or chopped mango
L: Smoked Mackerel Pate in Lettuce Cups
2 Smoked Mackerel Fillets
1 Tbsp Full Fat Greek Yoghurt
½ Red Pepper Chopped
Chopped Chives
Zest of one lime
Salt and Pepper
Baby Gem Lettuce
Remove the skin from the fillets and make sure there are no bones
Flake the fish into a bowl and mix in the yogurt and lime zest
Mix in the red pepper and chives
Season with salt and pepper
Serve using the baby gem lettuce as a wrap
D: VEGAN COTTAGE PIE
(Serves 4 with some leftover for lunch)
1 Tbsp Olive Oil
1 Tin Cannellini Beans (Drained and rinsed)
1 Tin Red Kidney Beans (Drained and rinsed)
1 Tin Black Beans (Drained and RInsed)
2 Tins Chopped Tomatoes
1 Tbsp Tomato Puree
2 Garlic Cloves crushed
1 Tsp Smoked Paprika
Salt and Pepper to season
½ Cup Unsweetened Almond Milk
4 Large Sweet Potatoes peeled and cut
Preheat your oven to 180
Boil your potatoes in a large pan until soft enough to push a fork through.
Meanwhile, heat your olive oil in a large oven proof dish and add your garlic, beans, tomatoes and spices
Once your potatoes are cooked, drain and add the almond milk, Mash the potatoes place on top of your beans
Pop in the oven until the stop starts to brown
Serve with salad.
B: Vanilla Chia Pot
(serves 2- one for day 6)
8 Tbsp Chia Seeds
1 Tsp Honey
4 Tbsp Coyo (or natural greek yoghurt if OK with dairy)
1 Tsp Vanilla Paste
1 1/2 Cup Coconut Milk
Place the chia seeds, honey, vanilla and yogurt into 2 separate jars
Pour in the milk and stir
Cover and place in the fridge overnight or for at least 6 hours
Serve with berries or chopped mango
L: Smoked Mackerel Pate in Lettuce Cups
2 Smoked Mackerel Fillets
1 Tbsp Full Fat Greek Yoghurt
½ Red Pepper Chopped
Chopped Chives
Zest of one lime
Salt and Pepper
Baby Gem Lettuce
Remove the skin from the fillets and make sure there are no bones
Flake the fish into a bowl and mix in the yogurt and lime zest
Mix in the red pepper and chives
Season with salt and pepper
Serve using the baby gem lettuce as a wrap
D: VEGAN COTTAGE PIE
(Serves 4 with some leftover for lunch)
1 Tbsp Olive Oil
1 Tin Cannellini Beans (Drained and rinsed)
1 Tin Red Kidney Beans (Drained and rinsed)
1 Tin Black Beans (Drained and RInsed)
2 Tins Chopped Tomatoes
1 Tbsp Tomato Puree
2 Garlic Cloves crushed
1 Tsp Smoked Paprika
Salt and Pepper to season
½ Cup Unsweetened Almond Milk
4 Large Sweet Potatoes peeled and cut
Preheat your oven to 180
Boil your potatoes in a large pan until soft enough to push a fork through.
Meanwhile, heat your olive oil in a large oven proof dish and add your garlic, beans, tomatoes and spices
Once your potatoes are cooked, drain and add the almond milk, Mash the potatoes place on top of your beans
Pop in the oven until the stop starts to brown
Serve with salad.
D A Y S I X
B: Vanilla Chia pot made yesterday
L: ENERGY SALAD
(Serves 2- one for tomorrow)
1 Carrot Grated
Handful Parsley Leaves Chopped
Iceberg Lettuce Shredded
½ Red Cabbage Thinly Sliced
½ White Cabbage Thinly Sliced
½ Avocado Cubed
3 Tbsp Mixed Seeds
A drizzle of Miso Salad Dressing
For the salad dressing:
1 Tbsp Miso Paste
3 Tbsp Sesame Oil
1 Tsp Grated Ginger
1 Tsp Raw Honey
1 Tsp Tamari
1 Tsp Sesame Seeds
1-2 Tbsp Water
Whisk together and store in a jar for up to 5 days
Split the salad into 2 jars and keep one aside for tomorrow
D: Lentil Dhal with Cauli Rice
(Serves 4)
FOR THE DHAL
1 Tsp Turmeric
1 Tsp Chilli powder
2 Tsp Ground cumin
1 Tbsp Coconut oil
1 Red onion, roughly chopped
2 Garlic Cloves
1 Tbsp Fresh GInger, grated
1 x 400ml Can coconut milk
1 x 400g Can Chickpeas, drained
1 Packet Cooked Lentils
2 Cups Spinach
Salt and pepper
Put the dry spices in a frying pan, and dry-fry for 1 minute with a pinch of salt.
Heat the coconut oil over a medium heat for 1 minute, then add the onion and sauté for 5 minutes.
Add the garlic and ginger and stir-fry for a few minutes more, then pour in the coconut milk with a pinch of salt and a good grind of pepper.
Add the drained chickpeas and the lentils. Cook, covered, for 20 minutes.
For the last 5 minutes, drop in the spinach and stir so it wilts in with the mix.
FOR THE RICE
1 Cauliflower, stalk removed and roughly chopped
1 Tbsp coconut oil
1 White onion, finely diced
½ Tsp Ground cardamom
200ml Coconut milk
Put the roughly chopped cauliflower into a food processor and process for a few minutes until you get a rice-like consistency.
Heat the coconut oil in a large pot over a medium to high heat, then add the onion and cook for 5 minutes.
Throw in the cardamom and stir for 30 seconds, then add the cauliflower and coconut milk, and cook for a further 10 minutes.
B: Vanilla Chia pot made yesterday
L: ENERGY SALAD
(Serves 2- one for tomorrow)
1 Carrot Grated
Handful Parsley Leaves Chopped
Iceberg Lettuce Shredded
½ Red Cabbage Thinly Sliced
½ White Cabbage Thinly Sliced
½ Avocado Cubed
3 Tbsp Mixed Seeds
A drizzle of Miso Salad Dressing
For the salad dressing:
1 Tbsp Miso Paste
3 Tbsp Sesame Oil
1 Tsp Grated Ginger
1 Tsp Raw Honey
1 Tsp Tamari
1 Tsp Sesame Seeds
1-2 Tbsp Water
Whisk together and store in a jar for up to 5 days
Split the salad into 2 jars and keep one aside for tomorrow
D: Lentil Dhal with Cauli Rice
(Serves 4)
FOR THE DHAL
1 Tsp Turmeric
1 Tsp Chilli powder
2 Tsp Ground cumin
1 Tbsp Coconut oil
1 Red onion, roughly chopped
2 Garlic Cloves
1 Tbsp Fresh GInger, grated
1 x 400ml Can coconut milk
1 x 400g Can Chickpeas, drained
1 Packet Cooked Lentils
2 Cups Spinach
Salt and pepper
Put the dry spices in a frying pan, and dry-fry for 1 minute with a pinch of salt.
Heat the coconut oil over a medium heat for 1 minute, then add the onion and sauté for 5 minutes.
Add the garlic and ginger and stir-fry for a few minutes more, then pour in the coconut milk with a pinch of salt and a good grind of pepper.
Add the drained chickpeas and the lentils. Cook, covered, for 20 minutes.
For the last 5 minutes, drop in the spinach and stir so it wilts in with the mix.
FOR THE RICE
1 Cauliflower, stalk removed and roughly chopped
1 Tbsp coconut oil
1 White onion, finely diced
½ Tsp Ground cardamom
200ml Coconut milk
Put the roughly chopped cauliflower into a food processor and process for a few minutes until you get a rice-like consistency.
Heat the coconut oil in a large pot over a medium to high heat, then add the onion and cook for 5 minutes.
Throw in the cardamom and stir for 30 seconds, then add the cauliflower and coconut milk, and cook for a further 10 minutes.
D A Y S E V E N
B: Power Parfait
3 Tbsp KOKO yoghurt
1 Tbsp chia seeds
1 Tbsp oat bran
1/2 scoop protein powder
(Mix all the above together)
Serve with granola (refined sugar free) and berries!
L: Energy salad from yesterday
D: Rainbow Bowl
Use some fresh spinach as a base for this and then go wild with using other vegetables for texture and colour!
You should add some protein to this too
B: Power Parfait
3 Tbsp KOKO yoghurt
1 Tbsp chia seeds
1 Tbsp oat bran
1/2 scoop protein powder
(Mix all the above together)
Serve with granola (refined sugar free) and berries!
L: Energy salad from yesterday
D: Rainbow Bowl
Use some fresh spinach as a base for this and then go wild with using other vegetables for texture and colour!
You should add some protein to this too
D A Y E I G H T
B: Bonfire Eggs
2 Free Range Eggs (Organic if you can)
1 Tsp Coconut Oil
1 Tsp Smoked Paprika
1 Tsp Turmeric
½ Tsp Cayenne Pepper
1 Cup Spinach
Heat coconut oil in a pan, once hot, crack your eggs in.
Sprinkle your spices on and turn to cook on the other side
Serve on top of your spinach, (If you prefer your spinach cooked, you can throw it into your pan once you have removed your eggs.
L: Healing Broth
(Serves 4- keep enough for tomorrow)
1 Tbsp Coconut Oil
1 Onion, diced
6 Garlic CLoves, grated
1 Tbsp Fresh Ginger, grated
½ Tsp Ground Turmeric
1 Can Coconut Milk
Pinch of Sea Salt
Pinch of Cayenne Pepper
Squeeze of Lemon Juice
Heat the oil in a pan and add the garlic, onion and ginger.
Saute until the onion has softened
Stir in the turmeric and the coconut milk
Add the salt, cayenne and lemon juice to taste and simmer for 5 minutes
Place a fine mesh sieve over a bowl and carefully pour the broth into the sieve.
Sip slowly
D: Butter Chicken Curry
(Serves 4 with extra helpings)
600g Chicken thigh fillets diced into cubes
1/2 Butternut squash diced into cubes
2 Onions diced
2 Tbsp Ghee
1 Tsp Ground Turmeric
1/2 Tsp Ground Ginger
1 Tsp Ground Cumin
1 Tsp Garam Masala
1 Tin Coconut Milk
1 Tin Chopped Tomatoes
Brown rice to serve
Preheat oven on a very low heat
Using a heavy based oven proof dish melt your ghee
Add in your spices and let them cook off a little but be careful not to let them burn
Add in your onions and coat them in the spices, let them soften on a low heat. (your mouth should be watering by now!)
Add your chicken and raise the heat a little to brown the chicken but still being careful not to burn the ontions and spices
Pour in your coconut milk and chopped tomatoes and add salt to taste.
Bring to the boil and then reduce to a simmer and add your butternut squash
Put your lid on and place it in the oven and leave it for a minimum of 1 hour.
Serve with brown rice. Enjoy!
B: Bonfire Eggs
2 Free Range Eggs (Organic if you can)
1 Tsp Coconut Oil
1 Tsp Smoked Paprika
1 Tsp Turmeric
½ Tsp Cayenne Pepper
1 Cup Spinach
Heat coconut oil in a pan, once hot, crack your eggs in.
Sprinkle your spices on and turn to cook on the other side
Serve on top of your spinach, (If you prefer your spinach cooked, you can throw it into your pan once you have removed your eggs.
L: Healing Broth
(Serves 4- keep enough for tomorrow)
1 Tbsp Coconut Oil
1 Onion, diced
6 Garlic CLoves, grated
1 Tbsp Fresh Ginger, grated
½ Tsp Ground Turmeric
1 Can Coconut Milk
Pinch of Sea Salt
Pinch of Cayenne Pepper
Squeeze of Lemon Juice
Heat the oil in a pan and add the garlic, onion and ginger.
Saute until the onion has softened
Stir in the turmeric and the coconut milk
Add the salt, cayenne and lemon juice to taste and simmer for 5 minutes
Place a fine mesh sieve over a bowl and carefully pour the broth into the sieve.
Sip slowly
D: Butter Chicken Curry
(Serves 4 with extra helpings)
600g Chicken thigh fillets diced into cubes
1/2 Butternut squash diced into cubes
2 Onions diced
2 Tbsp Ghee
1 Tsp Ground Turmeric
1/2 Tsp Ground Ginger
1 Tsp Ground Cumin
1 Tsp Garam Masala
1 Tin Coconut Milk
1 Tin Chopped Tomatoes
Brown rice to serve
Preheat oven on a very low heat
Using a heavy based oven proof dish melt your ghee
Add in your spices and let them cook off a little but be careful not to let them burn
Add in your onions and coat them in the spices, let them soften on a low heat. (your mouth should be watering by now!)
Add your chicken and raise the heat a little to brown the chicken but still being careful not to burn the ontions and spices
Pour in your coconut milk and chopped tomatoes and add salt to taste.
Bring to the boil and then reduce to a simmer and add your butternut squash
Put your lid on and place it in the oven and leave it for a minimum of 1 hour.
Serve with brown rice. Enjoy!
D A Y N I N E
B: Cherry, Maca, macadamia smoothie
1/2 banana
1 tsp maca powder
1/2 cup frozen cherries
1/4 cup macadamia nuts
1 tsp ground cinnamon
1/2 tsp vanilla extract
1 1/2 cup unsweetened almond milk
Blend
Serve
L: Healing Broth from yesterday
D: PAPRIKA PRAWNS
3 Cups Raw Frozen Prawns defrosted overnight
1 tsp Oil of choice I used coconut oil
1 can Cherry Tomatoes I use Mr Organic or Sum
1 tsp Dried Oregano
1/2 tsp Sweet Smoked Paprika
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1 pinch Black Pepper
1 bunch Fresh Basil/Parsley to serve
Place the oil into a non stick pan and heat until melted (if using coconut oil).
Add the prawns and cook for 3-5 minutes until completely pink and cooked.
Once cooked, pour in the tinned cherry tomatoes, herbs and spices and bring to the boil.
Once bubbling reduce the heat to low and simmer for 3-5 minutes.
Serve over courgetti and salad topped with fresh herbs
B: Cherry, Maca, macadamia smoothie
1/2 banana
1 tsp maca powder
1/2 cup frozen cherries
1/4 cup macadamia nuts
1 tsp ground cinnamon
1/2 tsp vanilla extract
1 1/2 cup unsweetened almond milk
Blend
Serve
L: Healing Broth from yesterday
D: PAPRIKA PRAWNS
3 Cups Raw Frozen Prawns defrosted overnight
1 tsp Oil of choice I used coconut oil
1 can Cherry Tomatoes I use Mr Organic or Sum
1 tsp Dried Oregano
1/2 tsp Sweet Smoked Paprika
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1 pinch Black Pepper
1 bunch Fresh Basil/Parsley to serve
Place the oil into a non stick pan and heat until melted (if using coconut oil).
Add the prawns and cook for 3-5 minutes until completely pink and cooked.
Once cooked, pour in the tinned cherry tomatoes, herbs and spices and bring to the boil.
Once bubbling reduce the heat to low and simmer for 3-5 minutes.
Serve over courgetti and salad topped with fresh herbs
D A Y T E N
B: The Fresh Life Breakfast Bowl
3 Tbsp Coyo
Small Handful of Almonds
Handful of Berries
½ Banana Sliced
2 Tbsp Mixed Seeds
1 Tsp Ground Cinnamon
Assembly any way you like!
L: Watermelon and Feta Salad
Fresh watermelon, cubed
Feta, crumbled
Fresh mint, chopped
Assemble and enjoy whilst pretending you are by the pool in Greece!
D: Pesto Butter Beans with Pomegranate
(serves 4)
For the Pesto:
½ Cup Pine nuts
½ Cup Almonds
2 Cups Fresh Basil
2 Cups Spinach
2 Garlic Cloves, Peeled
3 Tbsp Olive Oil
Juice from 1 Lemon
Generous Sprinkle of Salt.
Throw it all in a food processor and blend
For the beans and pomegranate:
2 Tins Butter Beans, drained and rinsed
4 Large Handfuls of Spinach
Pips from one pomegranate (or one carton)
1 Tbsp Olive Oil
Heat your oil in a pan and saute your beans, pesto and spinach until the spinach wilts
Place in a bowl and toss in your pomegranate
Serve with brown rice or pearl barley.
B: The Fresh Life Breakfast Bowl
3 Tbsp Coyo
Small Handful of Almonds
Handful of Berries
½ Banana Sliced
2 Tbsp Mixed Seeds
1 Tsp Ground Cinnamon
Assembly any way you like!
L: Watermelon and Feta Salad
Fresh watermelon, cubed
Feta, crumbled
Fresh mint, chopped
Assemble and enjoy whilst pretending you are by the pool in Greece!
D: Pesto Butter Beans with Pomegranate
(serves 4)
For the Pesto:
½ Cup Pine nuts
½ Cup Almonds
2 Cups Fresh Basil
2 Cups Spinach
2 Garlic Cloves, Peeled
3 Tbsp Olive Oil
Juice from 1 Lemon
Generous Sprinkle of Salt.
Throw it all in a food processor and blend
For the beans and pomegranate:
2 Tins Butter Beans, drained and rinsed
4 Large Handfuls of Spinach
Pips from one pomegranate (or one carton)
1 Tbsp Olive Oil
Heat your oil in a pan and saute your beans, pesto and spinach until the spinach wilts
Place in a bowl and toss in your pomegranate
Serve with brown rice or pearl barley.
D A Y E L E V E N
B: Green Smoothie
1 Kiwi (Peeled and sliced)
½ Banana
½ Cup Pineapple
½ Cup Spinach or Kale
1 Tbsp Chia Seeds
Top with Coconut Water
Throw it all in and blend!
L: Courgette and Halloumi Frittatas
(Serves 2- keep enough for breakfast tomorrow)
1 Tbsp Coconut Oil
2 Eggs
200 g Halloumi Grated
4 Medium Courgettes grates and water squeezed out
Zest of 1 Lemon
Preheat the oven and grease and line 4 sections of a muffin tray
Whisk the eggs in a large bowl and mix in the courgettes, cheese, lemon zest and season with salt and pepper.
Evenly divide the mixture and cook for 18-20 mins
D: The Fresh Life Bowl of Health
(Serves 4 with some leftovers for lunch)
1 ½ Cups Brown Rice
1 Cup Thai Sticky Rice
3 ½ Cups Boiling Salted Water
1 Can black beans
1 garlic clove crushed
2 Avocados
2 Cups Chopped cherry tomatoes
1 Lime
1 Cup cashew nuts
1 Tbsp Tamari
Extra virgin olive oil
Boil your rice in a pan for 35-40 mins
Soak Cashew nuts for 4 hours (if you don’t have time just add a little more water when blending)
Place soaked cashew nuts in blender with 2 tbsp water, tamari and a pinch of salt until you have a creamy texture
Dress tomatoes with olive oil and salt (heirloom tomatoes are great for this)
Heat a little oil in a pan and add the garlic
Toss in the beans and heat for 5 mins, stirring through the garlic
Smash the avocados with a fork and squeeze in the lime juice, a little olive oil and salt to taste
Serve the rice with the cashew cream, beans, avocados and tomatoes and enjoy!
B: Green Smoothie
1 Kiwi (Peeled and sliced)
½ Banana
½ Cup Pineapple
½ Cup Spinach or Kale
1 Tbsp Chia Seeds
Top with Coconut Water
Throw it all in and blend!
L: Courgette and Halloumi Frittatas
(Serves 2- keep enough for breakfast tomorrow)
1 Tbsp Coconut Oil
2 Eggs
200 g Halloumi Grated
4 Medium Courgettes grates and water squeezed out
Zest of 1 Lemon
Preheat the oven and grease and line 4 sections of a muffin tray
Whisk the eggs in a large bowl and mix in the courgettes, cheese, lemon zest and season with salt and pepper.
Evenly divide the mixture and cook for 18-20 mins
D: The Fresh Life Bowl of Health
(Serves 4 with some leftovers for lunch)
1 ½ Cups Brown Rice
1 Cup Thai Sticky Rice
3 ½ Cups Boiling Salted Water
1 Can black beans
1 garlic clove crushed
2 Avocados
2 Cups Chopped cherry tomatoes
1 Lime
1 Cup cashew nuts
1 Tbsp Tamari
Extra virgin olive oil
Boil your rice in a pan for 35-40 mins
Soak Cashew nuts for 4 hours (if you don’t have time just add a little more water when blending)
Place soaked cashew nuts in blender with 2 tbsp water, tamari and a pinch of salt until you have a creamy texture
Dress tomatoes with olive oil and salt (heirloom tomatoes are great for this)
Heat a little oil in a pan and add the garlic
Toss in the beans and heat for 5 mins, stirring through the garlic
Smash the avocados with a fork and squeeze in the lime juice, a little olive oil and salt to taste
Serve the rice with the cashew cream, beans, avocados and tomatoes and enjoy!
D A Y T W E L V E
B: Courgette and Halloumi fritters leftover from yesterday
L: Leftover Bowl of Health
D: MUSHROOM, LEEK AND TOFU STIR FRY
(Serves 4)
3 Tbsp Sesame Oil
2 Cups Mushrooms Sliced
2 Leeks Thinly Sliced
1 Packet Original Tofu Patted Dry and Sliced
2 Tbsp GF Flour (Doves Farm is good)
1 Tbsp Sesame Seeds
2 Tbsp Tamari
Handful of steamed broccoli tenderstem to serve
Mix your GF flour, sesame seeds and salt in a bowl and coat your tofu
Heat ½ your oil in a pan/wok and cook your tofu on each side for around 3 mins
Place some kitchen paper in a plate and wrap your tofu to absorb the oil
Meanwhile heat the rest of your oil in the same pan and cook your leeks and mushrooms, stirring continuously.
Add in your tamari and serve
B: Courgette and Halloumi fritters leftover from yesterday
L: Leftover Bowl of Health
D: MUSHROOM, LEEK AND TOFU STIR FRY
(Serves 4)
3 Tbsp Sesame Oil
2 Cups Mushrooms Sliced
2 Leeks Thinly Sliced
1 Packet Original Tofu Patted Dry and Sliced
2 Tbsp GF Flour (Doves Farm is good)
1 Tbsp Sesame Seeds
2 Tbsp Tamari
Handful of steamed broccoli tenderstem to serve
Mix your GF flour, sesame seeds and salt in a bowl and coat your tofu
Heat ½ your oil in a pan/wok and cook your tofu on each side for around 3 mins
Place some kitchen paper in a plate and wrap your tofu to absorb the oil
Meanwhile heat the rest of your oil in the same pan and cook your leeks and mushrooms, stirring continuously.
Add in your tamari and serve
D A Y T H I R T E E N
B: Black Forrest Gateau Porridge
1 cup porridge oats
1 cup coconut milk
1 tbsp raw cacao powder
1/2 cup frozen cherries
1 tsp hemp seeds (optional)
Slowly cook your porridge in your coconut milk, stirring continuously. After a couple of minutes, add your cacao powder and your frozen cherries. Cook until your cherries soften and start to burst.
Serve with a scattering of hemp seeds for a little crunch!
L: COURGETTE AND MINT SOUP
(serves 4- leave enough for lunch tomorrow)
4 Tbsp Olive Oil
2 Garlic Cloves Crushed
2 Leeks Sliced
6 Courgettes Sliced
½ Tsp Ground Cumin
1 Litre Organic Chicken Stock
5 Tbsp Mint Leaves Chopped
2 Tbsp Chopped Almonds To Serve
Heat the oil in a pan and cook the garlic and leeks for 5 minutes, stirring continuously to avoid burning
Add the courgettes, cumin, salt and pepper and cook for another 5 mins
Add the chicken stock and bring to the boil then reduce to a simmer for 20-30 mins
Using either a stick blender or food processor, blend the soup until smooth
Stir through the chopped mint
Serve with the chopped almonds scattered on top
D: BASIL AND GOATS CHEESE STUFFED CHICKEN
(Serves 4)
4 Chicken Breasts
4 Tablespoons Soft Goats Cheese or any soft cheese
12 Fresh Basil Leaves
4 Slices of Proscuitto with no added preservatives - just pork and salt
Preheat the oven to 180*C and line or grease a baking tray. (Some of the cheese may bubble out so make sure the tray has slightly raised edges).
Slice into each of the chicken breasts length ways but do not cut all of the way through.
Open up the chicken breasts and place 1 tablespoon of soft goats cheese into each one. Top with 3 basil leaves.
Wrap each chicken breast with a slice of prosciutto to keep the filling from falling out.
Place the chicken into the oven for 25-35 minutes (depending on the size) until completely cooked through.
Serve with steamed green vegetables.
B: Black Forrest Gateau Porridge
1 cup porridge oats
1 cup coconut milk
1 tbsp raw cacao powder
1/2 cup frozen cherries
1 tsp hemp seeds (optional)
Slowly cook your porridge in your coconut milk, stirring continuously. After a couple of minutes, add your cacao powder and your frozen cherries. Cook until your cherries soften and start to burst.
Serve with a scattering of hemp seeds for a little crunch!
L: COURGETTE AND MINT SOUP
(serves 4- leave enough for lunch tomorrow)
4 Tbsp Olive Oil
2 Garlic Cloves Crushed
2 Leeks Sliced
6 Courgettes Sliced
½ Tsp Ground Cumin
1 Litre Organic Chicken Stock
5 Tbsp Mint Leaves Chopped
2 Tbsp Chopped Almonds To Serve
Heat the oil in a pan and cook the garlic and leeks for 5 minutes, stirring continuously to avoid burning
Add the courgettes, cumin, salt and pepper and cook for another 5 mins
Add the chicken stock and bring to the boil then reduce to a simmer for 20-30 mins
Using either a stick blender or food processor, blend the soup until smooth
Stir through the chopped mint
Serve with the chopped almonds scattered on top
D: BASIL AND GOATS CHEESE STUFFED CHICKEN
(Serves 4)
4 Chicken Breasts
4 Tablespoons Soft Goats Cheese or any soft cheese
12 Fresh Basil Leaves
4 Slices of Proscuitto with no added preservatives - just pork and salt
Preheat the oven to 180*C and line or grease a baking tray. (Some of the cheese may bubble out so make sure the tray has slightly raised edges).
Slice into each of the chicken breasts length ways but do not cut all of the way through.
Open up the chicken breasts and place 1 tablespoon of soft goats cheese into each one. Top with 3 basil leaves.
Wrap each chicken breast with a slice of prosciutto to keep the filling from falling out.
Place the chicken into the oven for 25-35 minutes (depending on the size) until completely cooked through.
Serve with steamed green vegetables.
D A Y F O U R T E E N
B: Toasted Rye Bread with Pea Puree and Mackerel
(Serves 2)
1 Cup frozen peas
1 Tsp Dried mint
2 Tbsp greek yogurt
2 Slices of Rye bread (toasted)
1 Tin Mackerel Fillets (drained)
Salt and pepper to season
Cook your peas with the mint in a saucepan with boiling water for around 5 minutes
Once drained, place in a food processor with your yogurt and pulse to create a rough puree
Spread your puree onto your toast and top with the mackerel fillets
Season with salt and pepper
L: Leftover Courgette and Mint Soup
D: Turkey Burgers with Salad
(Serves 4)
400 grams Turkey Mince
1Tsp olive oil
1 small Onion finely diced
1 Garlic Clove minced/finely grated
1 Tbsp Fresh Parsley finely chopped
1 Tbsp Fresh Basil finely chopped
1 pinch each of Sea Salt and Black Pepper
Preheat the oven to 180°C. Line a baking tray with greaseproof paper
Place the oil into a saucepan and cook the onion over a low heat for 2-3 minutes until softened.
Turn off the heat and stir in the garlic.
Pour the onion and garlic onto a plate to cool and set aside.
Place the turkey mince into a large mixing bowl and add the chopped herbs, salt and pepper. Once the onion mixture has cooled add it to the turkey and give everything a good mix to combine with your hands.
Once thoroughly combined, divide the mixture into 6 equal balls and place them onto the baking tray.
Press each of the burgers down with your hands until they are approximately 1-2cm thick.
Place the burgers into the oven and cook for 25 minutes or until browned on top and completely cooked through.
Serve with a salad or some steamed veg
B: Toasted Rye Bread with Pea Puree and Mackerel
(Serves 2)
1 Cup frozen peas
1 Tsp Dried mint
2 Tbsp greek yogurt
2 Slices of Rye bread (toasted)
1 Tin Mackerel Fillets (drained)
Salt and pepper to season
Cook your peas with the mint in a saucepan with boiling water for around 5 minutes
Once drained, place in a food processor with your yogurt and pulse to create a rough puree
Spread your puree onto your toast and top with the mackerel fillets
Season with salt and pepper
L: Leftover Courgette and Mint Soup
D: Turkey Burgers with Salad
(Serves 4)
400 grams Turkey Mince
1Tsp olive oil
1 small Onion finely diced
1 Garlic Clove minced/finely grated
1 Tbsp Fresh Parsley finely chopped
1 Tbsp Fresh Basil finely chopped
1 pinch each of Sea Salt and Black Pepper
Preheat the oven to 180°C. Line a baking tray with greaseproof paper
Place the oil into a saucepan and cook the onion over a low heat for 2-3 minutes until softened.
Turn off the heat and stir in the garlic.
Pour the onion and garlic onto a plate to cool and set aside.
Place the turkey mince into a large mixing bowl and add the chopped herbs, salt and pepper. Once the onion mixture has cooled add it to the turkey and give everything a good mix to combine with your hands.
Once thoroughly combined, divide the mixture into 6 equal balls and place them onto the baking tray.
Press each of the burgers down with your hands until they are approximately 1-2cm thick.
Place the burgers into the oven and cook for 25 minutes or until browned on top and completely cooked through.
Serve with a salad or some steamed veg